A. Dynamic Stretches
B. (For Strength/ Technique)
Dbell Front Rack Split Squat
12-10-8 each side
C. (As many rounds as possible in 14 minutes)
2 Dbell bent over rows (Dbell each hand)
2 Dbell hang snatches (1 Dbell)
4
4
(Increase +2 on both movements until 14 minutes)
D. Static stretches
A. Dynamic Stretches B. (2 rounds) 2:00 max: anchored sit ups 2:00 max: shuttle runs (50’) C. (For time) 25 devil rows 50 bicep curls...
A. Dynamic Stretches B. (5 sets) 3 dbell front squat hold with 5 second hold 7 light dbell squat clean 1:00 rest C. (For Strength/...
A. Dynamic Stretches B. (35:00 clock) For time: 35 dbell bent over rows 50 snatches 35 dbell bent over rows 100 box jumps or step ups 35...
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